The end : 30dayabchallenge

And this is the end...

30day ab challenge completed.

Did you make it? Was it hard? Do you see progress?

I did not get the abs I wanted. But I'm closer to my goal.

Working out on regulary basis, keep on track what I eat with a great ab (more about that soon)

A slightly progress. Little bit leaner.

Started with a fat% of 12,5 and now I have a fat% of 10,3.

Now I will work out more and stay on track and motivated so I will get my goal 1day!

I've got a new challange....

The bikini body guide. I want to know if that really works.

Kayla itsiness or the kyala movement.

12 week program.

Ofcourse I will let you know hoe this thing works out.

I see a lot of woman with beautifull progress so we'll see.

Enjoy your Monday! 

Breakfast: oatmeal applepie

It's sometimes hard to eat breakfast.

Eat the same thing everyday.

So let's make it fun!

Here is an easy "applepie" madr of oatmeal.

What you need:

Oatmeal 45gr

150ml soy milk

1apple 

Tsp cinnamon

Drops of stevia

Preheat the oven on 180degrees.

Mix the stevia milk and oats together.

Make slices of the apple put them on top and sprinkle it with cinnamon.

Put it in the oveb for 20minutes.

Hmmm the whole kitchen will be smelling of applepie!

A great way to start your day!

30day ab challenge motivation

Hello folks,

Only 10 more days to go for the ab challange.
Don't give up. Just push yourself to the limit.

I'm here to give you more motivation to keep on going.

No excuses: "I've got no time, I've got a headache, I've got a kid screaming."

I've got a baby crying, work 30 hours a week, need some family time, was sick, had a eye infection and I'm still working out.

How? With my baby girl, when I wake up. And she love it.

Lay your baby on your legs, and do some crunches. And if you come up just give your baby a kiss. They will enjoy ;).

I've got a nice schedule for the 30day ab challenge (you can find on the internet also) but remember this does not mean you've got abs in 30 days but you will get leaner and get some stronger abs!

So nothing to worry if you don't see some abs popping out.
It's all about your fat % you can read here.
And anothe thing:
Abs are made in the kitchen.
And I'm not saying that you can't eat some chips, chocolate or whatever other junkfood.
I'm saying that you must eat 99% of the time healthy and the other 1% some junk stuff you like.
This way you can hold on a lot longer to your clean eating plan.

 Cheat days boost your metabolism and satisfy you psychologically. Knowing you can be a little looser with your diet, and be able to eat some forbidden of those foods will help keep you motivated the rest of the time to stay on track. Take the time to understand what a cheat day is, what it does to your body, and how to implement it, and you'll soon be bootable to harness a nice little weapon in the fight against fat.

So yes I eat also some candy at work from the jar, or eat some french fries but in moderation.

What you also need to know to get some abs is do some cardio also.
With cardio you will loose some fat and you will slim down a little bit faster.
Keep your abs always tightened. So you will work out while you doing the dishes or even if you are at work.

Good luck the last 10 days.
Here some motivation for you:

Foodwhalhalla Markthal

If you are a foody and you're Dutch or you are here in the Netherlands, you really must go to the Markthal in Rotterdam.

It's a foodmarket in a very nice designed building where you can live!

It's a very beautifull place with lots of food from different countries. 

You've got beautiful dougnuts and they are delish!

Chocolate, juicebar, nice snacks from Turkey, different meat. Nice looking cupcakes.

Lot's of fruit etc.

Every foody must love this.

There is an Asian or Dutch supermarket and nice restaurants where you can eat or drink.

In September Jamie Oliver will open his Italian restaurant there. 

I've bought some yummie dried fruit snacks and fresh fruit!

So if you are nearby Rotterdam just visit this place!

It's also nearby a shoppingstreet (koopgoot).

a healthy low fat Spice Cake

So it's have been a while that I have posted a recipe.
So it's time to try this healthy spice cake out.
LOW FAT!!!!

what you will need is:

1 egg plus 1 egg white
1/4 cup unsweetened applesauce
2 tbsp safflower oil
1/2 cup nonfat plain Greek yogurt
1 tsp pure vanilla extract
1 cup whole-wheat pastry flour
1/2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp sea salt

Preheat the oven on 180 degrees.
In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla.
In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined.
Scrape batter into cake pan.
Bake the cake in the middle of the oven for about 30minutes.

You can also add some apple, pear or pure chocolate to this mixture.

Well enjoy your healthy treat.

At what fat% will you see abs?

The 30 day ab challenge is started. Hang in there don't give up!

Do you feel your muscles burn? Then you are on your way.

I hope you will see progress after 30days. Maybe you will not see it now, but try to take a picture now and after 30days then you will see the results.

Maybe not the sixpack you wanted thats about what your bodyfat % is.

I will tell you more about it.

You've got a sicpack all the time but maybe you don't see it becausr of the layer of fat that's on it.

But at what kind of fat% will you see your abs popping out?

First what is a normal healthy fat%

?

For men between: 15% and 25% 

And for woman between: 25% and 30%.

Our fat% is higher because we are build to give birth to a beautifull new life and our body needs fat reserves at that time.

If you want to see a sixpack your bodyfat must be below the 15%.  

Then it will be a lot easier to pop them out. With the right ab exercises and diet you will see them coming.

Hoe can you measure your fat%? 

At the gym they can help you. Or you buy a scale who can measure it for you or find someone who can measure it with the skinfold measurement.

This is my fat% and water%. 

So now more workouts and my abs are showing of this summer haha

Birthday present FitBit, yes or no?

Everybody wants to get a healthy lifestyle.
So I see a lot of fitties using the fitbit!

It's almost my birthday so it's time to buy some nice fot myself.
I was thinking to buy one of those things.... but I'm not that sure if I will use it.
I read a lot of pcostive things about the fitbit.
But first...
What is it?

First there are a lot of FitBit bracelets in different prices, colors. So there is a FitBit for everyone.

Fitbit is a bracelet that keeps track of how much you move.

It is a sporty bracelet that records how many moves you had on one day. You can monitor your performance on your personal page on the Fitbit website or an app on your phone.

If you want to make fitness a part of your daily life, the Fitbit is a useful thing. To begin with, he never rests. During the day keeps your steps, your distance traveled and calories burned. During the night the measuring your sleep rhythm, he will help you to better understand your sleep cycles and it wakes you up in the morning with a silent vibrating alarm. The Fitbit Flex motivates you to achieve your goals by making fitness fun and integrate into your daily life 24 hours a day.

Well that sounds good to me.

Maybe I'm aware on how much I move on one day. I am a supporter of: move at least 30 min per day.

So maybe this is a great thing to keep that on track and keep me motivated and focused on moving.

But why do I have question about it?

I only read the articles on the internet, I do not know people in my environment that have used this.

And it is a lot of money if you won't wear it.

Do you know the Fitbit bracelet? And what do you think of it?

Let me know.